Beef Tenderloin and Portobellos with Marsala Sauce
Marsala wine and spicy red pepper flakes elevate this heart-smart, diabetic-friendly dish to steakhouse quality.
1 (6-ounce) package sliced portobello mushrooms
1/4 cup Marsala wine
3 teaspoons canola oil - divided use
1/8 teaspoon dried red pepper flakes
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 (4-ounce) beef tenderloin steaks
Canola oil cooking spray
2 large shallots, peeled and finely chopped (2 ounces total)
1 teaspoon low-sodium beef bouillon granules
1/4 cup water
1 to 2 tablespoons fresh chives, sliced diagonally
- Preheat oven to 200°F (95°C).
- Place mushrooms in a large, resealable plastic bag. Add wine, 2 teaspoons canola oil, and pepper flakes. Seal bag and toss back and forth to coat evenly. Marinate for 15 minutes, turning frequently.
- Meanwhile, sprinkle black pepper and salt evenly over beef, and let stand 15 minutes at room temperature. Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat, tilting to coat bottom lightly. Add beef, cook 4 minutes on one side, turn, and cook 2 minutes or to desired doneness. Put on an oven-proof plate and place in the oven to keep warm.
- Remove mushrooms from marinade, reserving marinade. Coat pan residue in skillet with cooking spray and cook shallots 30 seconds, stirring constantly. Add mushrooms, coat with cooking spray, and cook 3 minutes or until tender, stirring frequently using two utensils. Add reserved marinade, bouillon granules, and water. Boil for 1 minute to thicken; remove from heat.
- Place steaks on individual dinner plates. Add any leftover beef juices to mushroom mixture, stir well, and spoon equal amounts over each steak. Sprinkle evenly with chives.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe; 1 steak plus 1/3 cup mushrooms): Calories 210; Total Fat 9g; Saturated Fat 2.5g; Cholesterol 60g; Sodium 420g; Carbohydrates 6g; Fiber 1g; Protein 23g.
Recipe and photograph courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo.